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Superhumans, commonly known as the superman exercise, are a posterior-chain movement where you lie face down and lift your arms, chest, and legs off the floor at once. The main target is the erector spinae of the lower back, with the glutes, hamstrings, and upper back all contributing to hold the extended position. Lie prone with your arms extended ahead of you, then raise your arms, chest, and legs a few inches off the floor by contracting your back and glutes, holding briefly before lowering with control. Keep your neck neutral by gazing at the floor rather than craning upward, and avoid overarching by lifting only as high as feels comfortable. Engage your core throughout to protect your spine. Superhumans strengthen the whole back of the body, supporting posture and spinal stability and helping counter the effects of sitting hunched forward.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.